Wearing appropriate footwear regardless of their fashion preferences is one of the most common problems that confront many patients. But don’t worry, doing so will not deprive you of the chance to wear high heels to the special events. Ill-fitting shoe problems can cause many problems! Prevention is better than cure, it is important to choose suitable shoes. Fortunately, changing your shoes can lead to improvements in the overall health of your feet.

What are the ill-fitting shoe problems?

Do you suffer from pain in your feet? The shoe may be the problem, not your foot! For example:

  • The shoe may cause a feeling of pressure and constant pain if it is too tight, too loose, or does not provide enough support for your feet. Your physical activity can put stress on your feet, ankles, lower legs, and other joints.
  • It may significantly limit your activity due to sports injuries such as Achilles tendon, ingrown nails, or lower back problems.
  • The incidence of the infection increases if your shoes are not designed for your activity or working conditions.
  • Wearing the wrong shoes can exacerbate existing foot problems like pain or arthritis in the hips, knees, ankles, or feet.
  • Wearing the wrong shoes for a short time can cause stress and pain to your bones and joints.
  • Your shoes can have a big impact on the way you walk.
  • Remember that some types of shoes, including high heels and slippers, are not suitable for different activities.

So, the right shoe can help prevent, reduce or eliminate foot pain. The lack of pain has a huge impact on how easy you are to move, so find the right shoes and be active!

You can read this article for tips on how to choose the right shoe to help you avoid ill-fitting shoe problems and keep your feet healthy.


Do your feet hurt or feel tired and can’t move? If yes, then it must be difficult for you to stay active and do your daily activities. You are not alone! Many people suffer from foot problems, though some simple habits can help you keep healthy feet and do what you enjoy without too much trouble.

Your checklist

  • Have you consulted a podiatrist to examine your feet within 12 months? If your answer is no, the first recommendation for maintaining healthy feet is to see a podiatrist once a year to keep your feet in good shape!
  • Do you suffer from ingrown toenails or pain in the feet and ankles? If your answer is “yes”, you should consult a podiatrist, especially as it may change the way you walk and increase the risk of falling! So, immediately go to Health and Style Medical Center and consult a podiatrist when any signs of a problem appear in the feet to avoid exacerbating the problem.

Tips to maintain healthy feet!

Foot care is not just about visiting the doctor every once in a while, to treat them! You have to pay attention to some details and adopt some daily habits to maintain healthy feet. for example:

  • Make sure you take care of your feet by providing daily foot care.
  • Check your feet daily for dry, cracked skin, blisters, sores, or discolorations.
  • Exercise, as exercising helps maintain the mobility of your joints, strengthen your toes, and improve the condition of your feet. You can ask your podiatrist about additional foot exercises.
  • Maintain a healthy weight. Losing weight can be difficult if you are overweight, but it will help relieve the pressure on your feet. You can do swimming or other sports that do not require weight-bearing, especially if it is difficult to exercise because of the pain in the feet.
  • Ensure you choose the right shoes for your feet. Approximately 63 to 72% of people wear ill-fitting shoes. Which is associated with pain and some foot disorders such as deformity of the toes and calluses.

If you are a diabetic, you need to take extra care and attention to your feet and you can learn about diabetic foot care tips here.


Did you start considering playing sports and following a healthy lifestyle but are afraid of injuries? The key to avoiding exercise injuries is to know the causes of injuries and try to avoid them through good planning, but do not stop exercising regularly because they are beneficial for your body and are mostly safe.

What causes exercise injuries?

Knowing the reason is always the first step to avoiding exercise injuries. The following are some of the most prevalent causes of sports-related injuries:

  • Exercising before warming up
  • Repeating the same movement over and over again
  • Doing exercises that are not appropriate for you
  • Not resting between exercises
  • Not using the right equipment

Common causes of excessive exercise injuries

Exercising too much may cause some injuries as well. Common exercise injuries are tendonitis or stress fractures. An overtraining injury usually results from:

  • Training errors. Exercising for an extended period, or doing too much of one type of activity can strain your muscles and lead to an overuse injury.
  • Technical errors. You may overload certain muscles and cause overuse injury from doing some exercises incorrectly.

Not warming up or cooling down

Warming up before exercise gets your blood flowing, warming your muscles and avoiding injury. The easiest way to warm up is to exercise slowly for the first few minutes and then increase the speed. For example, you can walk for 5 to 10 minutes before running.

You should also cool off after exercising or stretching for 5 to 10 minutes to bring your heart rate and body temperature back to normal.

How do you avoid exercise injuries?

First, before you exercise for the first time, check with your doctor, especially if you have a chronic disease, to make sure you’re healthy enough to exercise and ask about the types of exercise that might be best for you.

If you are new to exercise, it is best to start with simple sports such as:

  • Walking
  • swimming
  • stationary cycling
  • golf

You’re less likely to get injured from previous sports than from high-intensity activities such as running or aerobics, or contact sports such as soccer or basketball.

Don’t ignore the signals your body sends

Always remember that you should never feel pain when exercising. So, if you feel pain, stop exercising immediately. Feeling tired and achy all the time could be a sign that you’re over-exercising.

Avoid increasing all three of these items at the same time:

  • The number of days you do sports
  • Exercise duration
  • The intensity of the exercises you do

When do you consult a doctor?

You will need to consult a doctor at Health and Style Medical Center if you have muscle or joint pain that does not go away despite your care.


Exercising regularly will help you maintain your health, fitness, and a healthy weight, as well as lower your risk of certain diseases such as heart disease and type 2 diabetes, but with the increase in the number of people infected with corona, going to the gym has become a difficult or almost impossible decision. As a result, exercising at home is your final and best choice, which, thankfully, does not need any particular equipment.

Tricks to exercise at home

  • Use household items such as full water bottles for strength training if you do not have weights at home.
  • Walk or run up and downstairs while maintaining social distancing.
  • Take advantage of the time watching TV and do some exercise such as jumping during commercials, moving along with your favorite character in the movie, or even walking or running in the place.
  • Dance to your favorite music and move with different beats. You only need eight songs to exercise for 30 minutes, so make sure you pick your best music to improve your mood and spirit.
  • Allocate time for family games such as hide-and-seek and jump together, as it is a suitable way to activate all family members and strengthen family bonds.
  • Sweep and clean the house and other household chores and count them as your physical activity.

Stick to the basics

Exercising at home is not much different from exercising in gyms, for example, you will need to

  • Warm up properly before starting to prevent injury and to make the exercises more effective. The warm-up routine takes approximately 6 minutes.
  • Stretching and calming exercises after exercise to relax, improve flexibility, and slow the heart rate. It usually takes about 5 minutes.
  • Drink fluids when doing any activity.

How much exercise do you need?

The time required varies depending on the state of your health, but you should aim to exercise 150 minutes every week. You can spread your activity throughout the week, for example, 30 minutes for 5 days a week would be ideal. You can also split them up over the same day.


Smelly feet are a common problem all year that can cause embarrassment and reduce your self-esteem. Sweaty feet are often the cause of smelly feet; therefore, the first piece of advice is to avoid sweating!


Why do feet sweat?

Before knowing how to overcome this problem and treat it, we need to know the causes which may be due to:

  • Hormonal changes that cause excessive sweating, which mostly affect teens and pregnant women.
  • Standing all day.
  • Wear shoes that are too tight.
  • Having a medical condition called hyperhidrosis.
  • Wear the shoes after washing them and before they dry well.


Although you may not be able to get rid of the bad smell completely, you can reduce it by following these steps:

  1. Wash your feet every day, soak them in water and rub them, but do not forget to dry them well, especially between the toes. You can also use antibacterial soap once a day.
  2. Wear cotton, wool, or athletic socks, and change them every day and also when you get wet.
  3. Choose shoes with care and ensure that they fit properly, since tight shoes may cause your feet to sweat more than usual.
  4. Avoid wearing the same shoes two days in a row and try to let them dry in a well-ventilated place before wearing them again.
  5. Wash shoes or insoles if they are washable, but be sure to dry them thoroughly and completely before putting them on.
  6. Avoid shoes made of plastic. Some plastics materials do not allow your feet to breathe.
  7. Take off your shoes as soon as you get home and let your feet breathe a little, but don’t walk barefoot a lot.
  8. Do not share shoes or towels.
  9. Keep your nails short and clean and remove any tough skin with a foot file.
  10. Follow a routine for taking care of your feet.

But if you sweat a lot, you might want to try:

  • Spray deodorant or antiperspirant on your feet.
  • Medical insoles that have a deodorizing effect.
  • Foot powder to absorb sweat.
  • Special anti-bacterial socks
  • Leather or cloth shoes because they allow your feet to breathe unlike plastic shoes

When do you see a doctor?

Although smelly feet is a harmless problem, sometimes it can be a sign of a medical condition! Therefore, you will need to consult a podiatrist to prescribe the appropriate treatment for you if the previous advice did not help, or if you feel that the rate of sweating is abnormally high.


People, particularly diabetics, are more interested in tips to improve circulation to the legs to combat the vascular disease which causes slow healing.

It’s true that eating a well-balanced diet, maintaining a healthy weight, and exercising all contribute to the prevention of recurring sores. In addition to taking care of your feet, drinking adequate water, and maintaining your skin in excellent condition all play an important role in wound healing. But you should look after your feet and improve circulation in your legs by doing the following:

Raising feet

  • Try to raise your legs when sitting at least at the same level as your hips, because it helps improve blood flow returning from the feet to the heart, which prevents its accumulation in the feet.
  • Put pillows on a footrest or place pillows under your legs when lying on the couch, as it helps distribute the weight so that all the weight is not on the heels.
  • Avoid sleeping on a chair all night, because this may cause poor blood circulation and increase swelling.

Quit Smoking

Smoking causes damage to the circulatory system; which increases the risk of developing leg ulcers, and smoking can make it difficult for wounds to heal.


Exercising is important since it helps improve circulation and helps enhance your overall health. For example, when you walk, the muscles in your legs help blood flow! So even if you are unable to walk, you should do some exercise to get the same benefit.

Here are some simple exercises you can try every day:

  1. Move your toes forward and backward five times.
  2. Sit on a chair and then raise the heels up with the fingers on the floor.

Try to make exercise a part of your daily routine as much as possible.

Doctor consultation

You will need to ask your doctor if you notice any of the following symptoms:

  • There are wounds on the skin that do not get better
  • Any changes in your foot color and/or temperature
  • You feel pain or tightness in the leg at night
  • Suffering from excessive itching
  • Swollen legs

Also, do not neglect any change in your feet, such as feeling numb in particular or affecting your sense of external factors, then consult your doctor, especially if you have diabetes.

You can find more information about foot care from here.


Foot care is important for your general health since taking care of your feet and treating common foot problems may help prevent the condition from worsening or leaving you unable to stand on your feet, putting you at danger of falling. If you have poor circulation or diabetes, you should check your feet every day.

Foot care tips

Foot care routine

  1. Gently use a foot file or a pumice stone to scrape off the hard skin, but don’t overdo it because it may cause the skin to grow back stronger than before.
  2. Apply a moisturizing cream to keep the skin soft, but avoid putting the cream between your toes because the skin here is already soft enough.
  3. Be sure to walk and take a walk, even if it’s only around the home for a picnic. This will help stimulate blood circulation and keep your joints moving.
  4. Elevate your feet when sitting because it helps reduce swelling in the ankles.
  5. Avoid sitting with your legs crossed.
  6. Wash your feet daily with warm water.
  7. Use a gentle soap.
  8. Avoid soaking the feet because it may cause dryness of the skin.
  9. Dry your feet well and gently, and be sure to dry between the toes well to avoid catching a fungal infection such as athlete’s foot.
  10. When using public places such as gym pools or swimming pools, wear flip flops or pool shoes to avoid getting athlete’s foot.
  11. Cut your nails straight. Do not cut it from the sides as this may result in an ingrown toenail.
  12. Change your socks every day.
  13. Choose cotton or wool socks.
  14. Consult a podiatrist if you suffer from foot pain.


  1. Use appropriate shoe inserts to help reduce pressure on protruding joints.
  2. Wear shoes that fit your foot shape.
  3. Limit the time wearing high heels, wear high heels and pointed shoes only for special occasions.
  4. Don’t wear sandals or open shoes all the time, as they do not provide support for your feet and can cause foot pain if you wear them a lot.

How do you start?

There are a lot of tips and methods that may confuse you, but don’t worry, you should start with:

  • Knowing the positive habits, you are already doing and continuing to do them.
  • Decide what changes you can make
  • Develop a plan to start implementing these changes


Our feet carry us five times around the earth in an average life. However, we give them less attention than they deserve and rarely wear the right shoe.

When it comes to choosing the right shoes, you should think about more than fashion, as it is the footwear that protects your feet for most of the day and helps keep your feet in good shape, so these tips can help you choose the right shoes:

  • Shop for shoes after work because your feet naturally expand during the day.
  • Measure your shoes every time you buy new ones since your feet size may change as you get older. If one foot is larger than the other, buy a size that fits the larger foot.
  • Gently press your hands against the top of the shoe to make sure there is about 1 cm between the longest toe and the end of the shoe. Also, move your toes to make sure there is enough room.
  • Walk around in the store to make sure it fits and is comfortable for you.
  • Look for the shoes that suit you and do not buy a shoe that is not a good fit.
  • Do not just depend on the shoes’ sizing, because sizes vary across manufacturers.
  • Examine the inside of the shoe for any markings, seams, or other substances that may irritate your foot.
  • Check the soles of the feet. Is it robust enough to provide protection from sharp objects? Do they offer any cushioning?


  • The wider the heel of the shoe, the better the distribution of body weight.
  • The height of the heel should not be more than 4 cm because this will increase the weight on the front of the foot
  • Shoes with a low heel height of around 1-2 cm may be more comfortable than shoes with a completely flat sole.
  • Make sure that the back of the shoe is high enough to prevent the foot from lifting out of the shoe when walking.

Upper part of the shoe

  • The upper part must be made of a natural material such as leather or breathable fabric.
  • The sole must be made of a material such as rubber to provide support and shock absorption.
  • The sole may cause slipping if the sole is completely smooth.

Podiatrists at Health and Style Medical Center can help you choose the right footwear and will tell you if yours is a good fit. Book your appointment now.

© All Rights Reserved 2022 | Health & Style Medical Center